Dr. Anastasia Zinchenko (PhD in biochemistry, international competing powerlifter and bodybuilder, all-around vegan badass) joins us on the show to bust 5 different vegan fitness, nutrition, and health myths. She provided so much information crammed into one conversation that we've split her interview into 2 parts!
The myths we bust in episode 4:
>> 1. Protein, protein, protein! We discuss a variety of myths surrounding veganism and protein, including "you can't build muscle on plants", and "plant proteins aren't complete proteins".
>> 2. Why (and when) eating a 100% whole foods diet might not be the best option for your health and athletic training. (Endurance athletes may benefit from this segment especially.)
The myths we bust in episode 5:
>> 3. The concept of moderation - applied to healthy foods! Why (and when) eating large quantities of healthy foods can be problematic.
>> 4. High carb diets - the good, the bad, the ugly. If you drop your fat intake below 15%, your athletic performance declines. High carb diets inhibit protein digestion - so you're not even absorbing the small amount of protein you're eating!
>> 5. Why the typical bodybuilder training ‘split’ routine is not effective for most people - and how to train instead.
Bonus topics:
>> Why Anastasia doesn’t support the term “superfood”.
>> The only thing you can rely on is your own laziness, and how to put this concept to use when it comes to your fitness and nutrition goals.
>> Science is the most effective method we have to learn about the world and how it really works. In practice, it’s not perfect. Learn some insider info about how for-profit academic journals work.
>> Supplements: a few are required for vegans. Most are unnecessary, including BCAA’s.
>> The actual definition of “lean body mass” (it’s not just muscle).
>> Important points to keep in mind when you’re evaluating research.
Links mentioned in the episode
>> "Is the Starch Solution just a placebo?", a video on the vegan high carb diet fallacy
>> More on the Starch Solution myth; "Carbs don't make you fat?"
Connect with Anastasia!
>> ScienceStrength.com, Anastasia's main website
Download Karina's 350-item vegan grocery list!
Need inspiration for healthy plant-based eating? Need to spice up your daily meal routine? Download your free vegan grocery list! With more than 350 healthy items (some of which might be new to you), you'll be a vegan nutrition superhero in no time.
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